07.11.2013 [wednesday]

[slideshow] Max-Effort Lift: ¬†20:00 Bench¬† warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3×6-8 b.) Banded Pull Aparts 3×10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja’s use parallets, beasts use plates) even: 3-8 reps of C2B *Focus on your weakness; if you need […]